The Complete Vegetarian Kitchen: Delicious Vegetarian Recipes for Everyone 3826409699, 1534775560

Table of contents :
About the Author.
Introduction
Table of Contents
Any Issues? Contact Us
Legal Notes
Common Abbreviations
Chapter 1: Easy Vegetarian Recipes
Greens, Corn, Black Beans, and Olive Brown Rice
Cashews, Chickpeas, and Mushrooms Brown Rice Pilaf
Buttery and Baked Brown Rice
Pepper, Balsamic, Dijon, and Raisins Brown Rice Salad
Peppers, Onions, and Cheddar Brown Rice Bowl
Vegetarian Risotto
Easy Mexican Style Brown Rice
Black Bean and Rice Burgers
Walnuts, Broccoli, and Cheddar Brown Rice
Maple Almonds and Raisins Rice
(Breakfast I)
Easy Blueberry Brown Rice Porridge
(Breakfast II)
Cheesy Veggie Burgers
Creole Spice Mix
Cajun Spice
Cajun Breakfast
Creole Corn
Mardi-Gras Potatoes
Creole Fries
Cajun Mushrooms and Broccoli
Vegetarian Paella
Tostones
(Spanish Plantains Fried)
Sofrito
(Latin Spice Mix)
Habichuelas Guisadas
(Latin Bean Stew)
Latin Omelet
American Pesto
Asian Peanut Pesto
Veggie Meat Loaf
3 Bean Chili
3 Bean Chili II
Spaghetti Gazpacho
Verde Gazpacho
Latin Gazpacho
Greek Falafel
Bean Salad I
(Cucumbers, Garbanzos, and Olives)
Greek Vegetarian Moussaka II
Baked Greek Potatoes
Artisan Orzo from Greece
Pita, Pesto, and Parmesan
(Greek Style Bake)
Greek Couscous
Greek Beans
Greek Grilled Cheese
Easy Bruschetta
Authentic Eggplant Parmesan
Feta Fettucine
Parmesan Orzo
Indian Fritters I
(Pakoras)
Squash Fritters
Two Corn Fritters
Easy Southern Fritters
(Hush Puppies)
Boardwalk Cinnamon Sticks
(Churros)
Classical Empanada I
Valencian Empanadas
Pumpkin Empanada
Apricot Empanadas
Empanadas of Pineapple
Mushroom Empanada
Cheese Empanada
Lentil Curry
Lentils from the Caribbean
Lentil Soup II
(Onions, Parmesan, and Wine)
(Hungarian Style Lentils)
Mexican Style Lentils
Lentil Soup III
(Red Lentils, Sweet Potatoes, and Ginger)
Lentils from Arabia
Burrito Casserole
Rice and Bean Burritos
Spinach Burritos

Citation preview

THE COMPLETE VEGETARIAN KITCHEN DELICIOUS VEGETARIAN RECIPES FOR EVERYONE

By BookSumo Press Copyright © by Saxonberg Associates All rights reserved

Published by BookSumo Press, a DBA of Saxonberg Associates http://www.booksumo.com/

JOIN THE BOOKSUMO PRIVATE READER’S CLUB AND GET A MASSIVE COLLECTION OF 6 COOKBOOKS!

The first set of cookbook is for the lovers of easy cooking. You will get the “Easy Specialty Cookbook Box Set” for FREE! This box set includes the following cookbooks: 1. Easy Sushi Cookbook 2. Easy Dump Dinner Cookbook 3. Easy Beans Cookbook AND for the ethnic and cultural food lovers you will also get the “Easy Cultural Cookbook Box Set” for FREE as well!

This box set includes the following cookbooks: 1. A Kitchen in Morocco 2. Easy Samosas & Pot Pie Recipes 3. The Biryani Bash Join the group of private readers, and enjoy these cookbooks. This collection is only available for private readers and it’s over 400 pages when printed! Plus you will receive fun updates, and musing about food and cooking.

6 Cookbooks. 400+ pages of recipes. Everything delicious and easy.

To get these 6 free books just stay to the end of this cookbook and follow the directions at the back!

ABOUT THE AUTHOR. BookSumo Press is a publisher of unique, easy, and healthy cookbooks. Our cookbooks span all topics and all subjects. If you want a deep dive into the possibilities of cooking with any type of ingredient. Then BookSumo Press is your go to place for robust yet simple and delicious cookbooks and recipes. Whether you are looking for great tasting pressure cooker recipes or authentic ethic and cultural food. BookSumo Press has a delicious and easy cookbook for you. With simple ingredients, and even simpler step-by-step instructions BookSumo cookbooks get everyone in the kitchen chefing delicious meals. BookSumo is an independent publisher of books operating in the beautiful Garden State (NJ) and our team of chefs and kitchen experts are here to teach, eat, and be merry!

INTRODUCTION Welcome to The Effortless Chef Series! Thank you for taking the time to purchase this cookbook. Come take a journey into the delights of easy cooking. The point of this cookbook and all BookSumo Press cookbooks is to exemplify the effortless nature of cooking simply. In this book we focus on delicious Vegetarian cooking. You will find that even though the recipes are simple, the taste of the dishes are quite amazing. So will you take an adventure in simple cooking? If the answer is yes please consult the table of contents to find the dishes you are most interested in. Once you are ready, jump right in and start cooking. — BookSumo Press

TABLE OF CONTENTS

About the Author. Introduction Table of Contents Any Issues? Contact Us Legal Notes Common Abbreviations Chapter 1: Easy Vegetarian Recipes Greens, Corn, Black Beans, and Olive Brown Rice Cashews, Chickpeas, and Mushrooms Brown Rice Pilaf Buttery and Baked Brown Rice Pepper, Balsamic, Dijon, and Raisins Brown Rice Salad Peppers, Onions, and Cheddar Brown Rice Bowl Vegetarian Risotto Easy Mexican Style Brown Rice Black Bean and Rice Burgers Walnuts, Broccoli, and Cheddar Brown Rice Maple Almonds and Raisins Rice (Breakfast I) Easy Blueberry Brown Rice Porridge (Breakfast II) Cheesy Veggie Burgers Creole Spice Mix

Cajun Spice Cajun Breakfast Creole Corn Mardi-Gras Potatoes Creole Fries Cajun Mushrooms and Broccoli Vegetarian Paella Tostones (Spanish Plantains Fried) Sofrito (Latin Spice Mix) Habichuelas Guisadas (Latin Bean Stew) Latin Omelet American Pesto Asian Peanut Pesto Veggie Meat Loaf 3 Bean Chili 3 Bean Chili II Spaghetti Gazpacho Verde Gazpacho Latin Gazpacho Greek Falafel Bean Salad I (Cucumbers, Garbanzos, and Olives) Greek Vegetarian Moussaka II Baked Greek Potatoes Artisan Orzo from Greece

Pita, Pesto, and Parmesan (Greek Style Bake) Greek Couscous Greek Beans Greek Grilled Cheese Easy Bruschetta Authentic Eggplant Parmesan Feta Fettucine Parmesan Orzo Indian Fritters I (Pakoras) Squash Fritters Two Corn Fritters Easy Southern Fritters (Hush Puppies) Boardwalk Cinnamon Sticks (Churros) Classical Empanada I Valencian Empanadas Pumpkin Empanada Apricot Empanadas Empanadas of Pineapple Mushroom Empanada Cheese Empanada Lentil Curry Lentils from the Caribbean Lentil Soup II (Onions, Parmesan, and Wine)

(Hungarian Style Lentils) Mexican Style Lentils Lentil Soup III (Red Lentils, Sweet Potatoes, and Ginger) Lentils from Arabia Burrito Casserole Rice and Bean Burritos Spinach Burritos

ANY ISSUES? CONTACT US If you find that something important to you is missing from this book please contact us at [email protected].

We will take your concerns into consideration when the 2nd edition of this book is published. And we will keep you updated!

— BookSumo Press

LEGAL NOTES ALL RIGHTS RESERVED. NO PART OF THIS BOOK MAY BE REPRODUCED OR TRANSMITTED IN ANY FORM OR BY ANY MEANS. PHOTOCOPYING, POSTING ONLINE, AND / OR DIGITAL COPYING IS STRICTLY PROHIBITED UNLESS WRITTEN PERMISSION IS GRANTED BY THE BOOK’S PUBLISHING COMPANY. LIMITED USE OF THE BOOK’S TEXT IS PERMITTED FOR USE IN REVIEWS WRITTEN FOR THE PUBLIC.

COMMON ABBREVIATIONS cup(s) tablespoon teaspoon ounce pound

C. tbsp tsp oz. lb *All units used are standard American measurements

CHAPTER 1: EASY VEGETARIAN RECIPES GREENS, CORN, BLACK BEANS, AND OLIVE BROWN RICE Ingredients 1 1/2 C. uncooked brown rice 3 C. water 1 tbsp extra virgin olive oil 1/2 tsp salt 1 (14.5 oz.) can collard greens, drained 1 (15 oz.) can black beans, rinsed and drained 1 (15 oz.) can green peas, rinsed and drained 1 (15.25 oz.) can corn kernels, drained 1 (4 oz.) can chopped green chilies 1 (4 oz.) can sliced black olives 1 (14.5 oz.) can Italian-style tomatoes, undrained and chopped salt and freshly ground black pepper to taste

Directions Boil: .5 tsp of salt, rice, olive oil, and water. Once everything is boiling place a lid on the pan, set the heat to low, and let the contents cook for 17 mins. Then pour everything into a bowl and stir. Place the bowl in the fridge until room temp. Once the rice is room temp add the following to it, then toss: pepper, collard greens, salt, beans, tomatoes, peas, olives, corn, and chilies. Enjoy at room temp or slightly warm.

Amount per serving (24 total) Timing Information: Preparation Cooking Total Time

10 m 50 m 2h

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

87 kcal 1.7 g 16g 2.6 g 0 mg 340 mg

* Percent Daily Values are based on a 2,000 calorie diet.

CASHEWS, CHICKPEAS, AND MUSHROOMS BROWN RICE PILAF Ingredients 1 1/2 C. water 1/2 tsp salt 3/4 C. uncooked brown rice 3 tbsps butter 1 1/2 C. chopped onion 1 clove garlic, minced 2 carrots, sliced 2 C. fresh sliced mushrooms 1 C. chickpeas 2 eggs, beaten freshly ground black pepper 1/4 C. chopped fresh parsley 1/4 C. chopped cashews

Directions Boil your rice in 1.5 C. of water for 47 mins, in a covered pot over low heat. Halfway through the rice’s cooking time, begin to stir fry your onions in butter until tender then combine in: carrots and garlic and fry for 6 more mins. Add the mushrooms and cook for 11 mins before adding the chickpeas and frying for 2 more mins. Cook your eggs in a pan after the rice is done and then add to them: nuts, parsley, and pepper. Combine the rice with the eggs and also the veggies.

Serve everything topped with some soy sauce. Enjoy.

Amount per serving (4 total) Timing Information: Preparation Cooking Total Time

10 m 1h 1 h 20 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

409 kcal 17.1 g 54g 12.5 g 116 mg 653 mg

* Percent Daily Values are based on a 2,000 calorie diet.

BUTTERY AND BAKED BROWN RICE Ingredients 1 1/2 C. brown rice 1 tsp salt 2 tbsps butter 3 C. boiling water

Directions Get your water boiling then set your oven to 400 degrees before doing anything else. Now get a baking dish and add to it: butter, salt, and rice. Top the mix with the boiling water and place a covering of foil over the dish. Cook everything in the oven for 1 hr, then stir it. Enjoy.

Amount per serving (6 total) Timing Information: Preparation Cooking Total Time

10 m 1h 1 h 10 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

206 kcal 5.1 g 36.2g 3.6 g 10 mg 420 mg

* Percent Daily Values are based on a 2,000 calorie diet.

PEPPER, BALSAMIC, DIJON, AND RAISINS BROWN RICE SALAD Ingredients 1 1/2 C. uncooked brown rice 3 C. water 1 red bell pepper, thinly sliced 1 C. frozen green peas, thawed 1/2 C. raisins 1/4 sweet onion (such as Vidalia(R)), chopped 1/4 C. chopped Kalamata olives 1/2 C. vegetable oil 1/4 C. balsamic vinegar 1 1/4 tsps Dijon mustard salt and ground black pepper to taste 1/4 C. feta cheese

Directions Get your water and rice boiling, place a lid on the pot, set the heat to low, and let the contents cook, with a low heat, for 47 mins. Get a bowl, mix: olives, bell pepper, onions, raisins, and peas. Get a 2nd bowl, combine: mustard, vinegar, and veggie oil. Combine both bowls then add in your ice and add some pepper and salt before adding in some cheese. Enjoy.

Amount per serving (6 total) Timing Information: Preparation Cooking Total Time

15 m 45 m 1h

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

451 kcal 23.5 g 54.6g 7.1 g 9 mg 338 mg

* Percent Daily Values are based on a 2,000 calorie diet.

PEPPERS, ONIONS, AND CHEDDAR BROWN RICE BOWL Ingredients 2 C. water 1 C. brown rice 1/2 red bell peppers, seeded and chopped 1/4 red onion, chopped 1 C. shredded low-fat Cheddar cheese

Directions Get your water and rice boiling before placing a lid on the pot, setting the heat to low, and letting the contents cook for 47 mins. Stir fry your onions and peppers in nonstick spray, until brown, and combine them with the rice, when it is finished. Combine in your cheese and let it melt before plating the dish. Enjoy.

Amount per serving (8 total) Timing Information: Preparation Cooking Total Time

10 m 45 m 55 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

95 kcal 1.5 g 15g 4.9 g 3 mg 87 mg

* Percent Daily Values are based on a 2,000 calorie diet.

VEGETARIAN RISOTTO Ingredients 1 quart vegetable broth, or as needed 5 C. water, or as needed 1/2 lb asparagus, cut into 2-inch pieces 2 tbsps olive oil 1 C. finely chopped onion 2 cloves garlic, finely chopped 2 C. short-grain brown rice 2 carrots, peeled and diced 2 zucchini, diced 1/2 C. green peas, thawed if frozen 2/3 C. grated Parmesan cheese 1 tbsp butter salt and ground black pepper to taste

Directions Boil your water and broth then add the asparagus to it and cook for 4 mins. Place the veggies to the side in some cold water for 7 mins. Now remove all the liquid from the bowl, place a lid on the boiling broth, and let it continue to boil. Stir fry your garlic and onions in olive oil for 7 mins then add the rice and cook for 6 more mins. Now add a half a C., at a time, of the hot broth, to the rice and stir until it is basically absorbed by the rice. Continue doing this for about 20 mins. Add in the carrots and continue adding liquid in batches for 20 more mins.

Now add in the zucchini, peas, and asparagus. Cook everything for 5 more mins then combine in the butter and parmesan. Once everything has melted add some pepper and salt and add .5 C. of broth as well. Enjoy.

Amount per serving (6 total) Timing Information: Preparation Cooking Total Time

30 m 1h 1 h 30 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

322 kcal 10.7 g 47.1g 10 g 13 mg 500 mg

* Percent Daily Values are based on a 2,000 calorie diet.

EASY MEXICAN STYLE BROWN RICE Ingredients 2 C. cooked brown rice 1 (15 oz.) can kidney beans, rinsed and drained 1 (15 oz.) can black beans, rinsed and drained 1 (15.25 oz.) can whole kernel corn, drained 1 small onion, diced 1 green bell pepper, diced 2 jalapeno peppers, seeded and diced 1 lime, zested and juiced 1/4 C. chopped cilantro leaves 1 tsp minced garlic 1 1/2 tsps ground cumin salt to taste

Directions Get a bowl, combine: cumin, rice, garlic, beans, cilantro, corn, lime juice & zest, onions, jalapenos, and green peppers. Add in your preferred amount of pepper and salt and place the contents in the fridge for 60 mins then stir everything and serve. Enjoy.

Amount per serving (10 total) Timing Information: Preparation Cooking Total Time

20 m 1 h 20 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

124 kcal 1g 26g 4.7 g 0 mg 220 mg

* Percent Daily Values are based on a 2,000 calorie diet.

BLACK BEAN AND RICE BURGERS Ingredients 1/2 C. uncooked brown rice 1 C. water 2 (16 oz.) cans black beans, rinsed and drained 1 green bell pepper, halved and seeded 1 onion, quartered 1/2 C. sliced mushrooms 6 cloves garlic, peeled 3/4 C. shredded mozzarella cheese 2 eggs 1 tbsp chili powder 1 tbsp ground cumin 1 tbsp garlic salt 1 tsp hot sauce 1/2 C. dry bread crumbs, or as needed

Directions Get your water and rice boiling, then place a lid on the pot, set the heat to low, and let the contents gently cook for 47 mins. Heat up your grill and cover the grate with foil. With a blender, process: garlic, bell pepper, mushrooms, and onions. Then place everything in a bowl. Now blend the mozzarella and the rice and add them to the same bowl Get a 2nd bowl, mash: black beans until paste like. Then add in the blended mix. Get a 3rb bowl, combine: beaten eggs, hot sauce, chili powder, garlic salt, and cumin. Add this to the beans and then mix in your bread crumbs.

Shape the bean mix into 6 burgers then grill each for 7 mins per side. Enjoy the patties with sesame seed buns and some mayo.

Amount per serving (6 total) Timing Information: Preparation Cooking Total Time

25 m 16 m 41 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

317 kcal 5.8 g 49.4g 18.2 g 71 mg 1704 mg

* Percent Daily Values are based on a 2,000 calorie diet.

WALNUTS, BROCCOLI, AND CHEDDAR BROWN RICE Ingredients 1/2 C. chopped walnuts 1 tbsp butter 1 onion, chopped 1/2 tsp minced garlic 1 C. uncooked instant brown rice 1 C. vegetable broth 1 lb fresh broccoli florets 1/2 tsp salt 1/8 tsp ground black pepper 1 C. shredded Cheddar cheese

Directions Set your oven to 350 degrees before doing anything else. Get a baking dish and toast your nuts in the oven for 9 mins. Microwave the broccoli until soft, then add in some pepper and salt. Now stir fry your garlic and onions in butter for 4 mins then add in the broth and rice. Get everything boiling, then place a lid on the pot, and let the contents, gently cook over a lower level of heat for 9 mins. On each serving plate add a layer of rice, then some broccoli, then nuts, and finally some cheese. Enjoy.

Amount per serving (4 total) Timing Information: Preparation Cooking Total Time

15 m 25 m 40 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

368 kcal 22.9 g 30.4g 15.1 g 37 mg 643 mg

* Percent Daily Values are based on a 2,000 calorie diet.

MAPLE ALMONDS AND RAISINS RICE (BREAKFAST I) Ingredients 1 C. water 3 C. cooked brown rice 1/2 C. raisins 1/4 C. real maple syrup 1 C. soy milk 1/2 C. toasted and chopped almonds 1 tsp ground cinnamon 1/2 tsp ground cardamom

Directions Get the following boiling: cardamom, rice, cinnamon, raisins, almond, syrup, and almonds. Once everything is boiling set the heat to low and let the contents gently cook for 9 mins. Before serving, let the dish, loose some of its heat for 5 mins. Enjoy.

Amount per serving (4 total) Timing Information: Preparation Cooking Total Time

15 m 5m 20 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

406 kcal 11.6 g 68.9g 10.2 g 0 mg 44 mg

* Percent Daily Values are based on a 2,000 calorie diet.

EASY BLUEBERRY BROWN RICE PORRIDGE (BREAKFAST II) Ingredients 1 C. cooked brown rice 1 C. 2% low-fat milk 2 tbsps dried blueberries 1 dash cinnamon 1 tbsp honey 1 egg 1/4 tsp vanilla extract 1 tbsp butter

Directions Get the following boiling: honey, rice, cinnamon, berries, and milk. Once everything is boiling set the heat to low and let the contents gently cook for 22 mins. Get a bowl and whisk the egg in it then add in some rice one tbsp at a time until you have adding in six tbsps. Now add some butter and vanilla to your rice and then pour in the egg mix. Cook for 3 more mins before shutting the heat and serving. Enjoy.

Amount per serving (2 total) Timing Information: Preparation Cooking Total Time

5m 25 m 30 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

318 kcal 11.6 g 44.7g 9.9 g 118 mg 130 mg

* Percent Daily Values are based on a 2,000 calorie diet.

CHEESY VEGGIE BURGERS Ingredients 1 (15 oz.) can black beans, rinsed and drained 1 C. cooked brown rice 1 small onion, finely chopped 1 egg, lightly beaten 1 C. bread crumbs 2 tbsps salsa 1/4 C. reduced-fat sour cream 1/4 C. salsa 4 hamburger buns, split 4 lettuce leaves 4 slices reduced-fat Cheddar cheese

Directions Get a bowl and mash your beans in it. Then add in: salsa (2 tbsps), rice, bread crumbs, eggs, and onions. Form half a C. of the mixture into patties then fry them in oil for 4 mins for each side. Get a 2nd bowl, combine: salsa (4 tbsps), and sour cream. Layer the following on your bun: a patty, cheddar, salsa mix, and lettuce. Do this for the remaining contents. Enjoy.

Amount per serving (4 total) Timing Information: Preparation Cooking Total Time

10 m 10 m 20 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

484 kcal 9.5 g 75g 24.4 g 58 mg 1192 mg

* Percent Daily Values are based on a 2,000 calorie diet.

CREOLE SPICE MIX Use this spice in the following Cajun and creole vegetarian recipes. These spices are also great for any type of simply roasted vegetables.

Ingredients 2 tbsps onion powder 2 tbsps garlic powder 2 tbsps dried oregano 2 tbsps dried basil 1 tbsp dried thyme 1 tbsp black pepper 1 tbsp white pepper 1 tbsp cayenne pepper 5 tbsps paprika 3 tbsps salt

Directions Get a bowl, combine: salt, onion powder, paprika, garlic powder, cayenne, oregano, white pepper, thyme, black pepper, and basil. Stir the spices evenly then place them in a shaker or spice container. Enjoy.

Amount per serving (20 total) Timing Information: Preparation Cooking Total Time

5m 5m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

16 kcal < 0.4 g < 3.4g 0.7 g 0 mg 1048 mg

* Percent Daily Values are based on a 2,000 calorie diet.

CAJUN SPICE Use this spice in the following Cajun and creole vegetarian recipes. These spices are also great for any type of simply roasted vegetables.

Ingredients 2 tsps salt 2 tsps garlic powder 2 1/2 tsps paprika 1 tsp ground black pepper 1 tsp onion powder 1 tsp cayenne pepper 1 1/4 tsps dried oregano 1 1/4 tsps dried thyme 1/2 tsp red pepper flakes

Directions Get a bowl, combine: pepper flakes, thyme, oregano, cayenne, onion powder, black pepper, paprika, garlic powder, and salt. Stir the spice mix evenly then place everything into a shaker or spice container. Enjoy.

Amount per serving (12 total) Timing Information: Preparation Cooking Total Time

5m 5m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

6 kcal < 0.1 g < 1.2g < 0.2 g < 0 mg 388 mg

* Percent Daily Values are based on a 2,000 calorie diet.

CAJUN BREAKFAST Ingredients 1 tbsp butter, or margarine 1 egg 1 slice Cheddar cheese 1 tsp mayonnaise, or to taste 1 tsp mustard, or to taste 1 tsp ketchup, or to taste 1 pinch Cajun seasoning 1 dash hot pepper sauce 2 slices white bread, toasted 1 lettuce leaf 1 slice tomato

Directions Get your butter hot in a frying pan then break the egg directly into the pan. Let the egg fry until the whites set then turn the egg over and fry it for 4 mins. Lay a piece of cheddar over the egg and let it melt for 1 to 2 mins. Coat your pieces of bread with: ketchup, mustard, and mayo. Then top the egg with some Cajun spice. Place the tomato and lettuce on a piece of bread then lay the egg on the other. Add some hot sauce to your egg and also any butter in the pan. Form a sandwich between the two pieces of bread. Enjoy.

Amount per serving (1 total) Timing Information: Preparation Cooking Total Time

10 m 5m 15 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

471 kcal 31.5 g 29.6g 18.1 g 248 mg 996 mg

* Percent Daily Values are based on a 2,000 calorie diet.

CREOLE CORN Ingredients 1 sheet (12-inch square) pieces aluminum foil 1 (10 oz.) package frozen whole kernel corn 1 small onion, chopped 1 C. chopped tomatoes 3/4 C. chopped green bell pepper 2 tsps creole seasoning 1 tbsp margarine or butter

Directions Set your oven to 450 degrees before doing anything else. Lay out a piece of foil and place your veggies in the middle. Top the veggies with the creole spice and toss them to evenly distribute the spices. Now coat the veggies with margarine and shape the foil into a packet with spice in the middle. Place the veggies in the oven for 22 mins. Enjoy.

Amount per serving (4 total) Timing Information: Preparation Cooking Total Time

25 m 25 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

110 kcal 3.4 g 20.1g 3.1 g 0 mg 274 mg

* Percent Daily Values are based on a 2,000 calorie diet.

MARDI-GRAS POTATOES Ingredients 4 baking potatoes 3 tbsps olive oil 1 tsp diced fresh garlic 1/4 tsp salt 1/4 tsp ground black pepper 1 1/2 tsps onion powder 1/2 tsp paprika

Directions Coat a casserole dish with oil then set your oven to 425 degrees before doing anything else. Slice your potatoes into 12 pieces then add them to a bowl. Combine with the potatoes: the paprika, olive oil, onion powder, garlic, pepper, and salt. Place the slices in the casserole dish and cook them in the oven for 22 mins. Flip everything then continue cooking the mix for 27 more mins. Enjoy.

Amount per serving (4 total) Timing Information: Preparation Cooking Total Time

10 m 45 m 55 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

258 kcal 10.4 g 38.3g 4.5 g 0 mg 159 mg

* Percent Daily Values are based on a 2,000 calorie diet.

CREOLE FRIES Ingredients 2 lbs russet potatoes, cut into fries 1 C. corn flour 2 tbsps cornmeal 2 tbsps creole seasoning 1 quart oil for deep frying salt to taste

Directions Let your potatoes sit submerged in water for 12 mins then add the following to a resealable bag: creole seasoning, corn flour, and corn meal. Combine the spices then add the potatoes to the bag with a slotted spoon or with your hands. Coat the potatoes evenly with the mix. Deep fry the potatoes for 9 mins in oil then top everything with some more salt before serving. Enjoy.

Amount per serving (6 total) Timing Information: Preparation Cooking Total Time

20 m 10 m 30 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

342 kcal 15.3 g 47.3g 4.6 g 0 mg 548 mg

* Percent Daily Values are based on a 2,000 calorie diet.

CAJUN MUSHROOMS AND BROCCOLI Ingredients 1 (10 oz.) package frozen chopped broccoli, thawed 1 C. fresh green beans, trimmed 2 tbsps butter 1 C. sliced fresh mushrooms 1 (15 oz.) can baby corn, drained 1 tbsp Cajun seasoning 1 tbsp olive oil

Directions Get your green beans and broccoli boiling in water. Let the veggies cook for 7 mins then remove all of the liquids. Begin to stir fry your mushrooms in butter for 2 mins then combine in the corn and cook it for 2 more mins. Add the beans and mushrooms then top everything with the olive oil and Cajun spice. Enjoy.

Amount per serving (6 total) Timing Information: Preparation Cooking Total Time

10 m 10 m 20 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

90 kcal 6.3 g 7g 2.2 g 10 mg 302 mg

* Percent Daily Values are based on a 2,000 calorie diet.

VEGETARIAN PAELLA Ingredients 2 C. boiling water 1 C. white rice 1 tbsp olive oil 1 onion, diced 3 cloves garlic, minced 1 green bell pepper, sliced 1 red bell pepper, sliced 1 tomato, diced 2 C. vegetable broth 1 tbsp paprika 1 tsp salt 1 tsp ground turmeric 1 C. peas 1 C. drained and quartered canned artichoke hearts

Directions Get a bowl, combine: rice and boiling water. Let the rice sit in the hot water for 22 mins then remove all the liquids. Stir fry your garlic and onions in olive oil for 7 mins then add in the tomatoes and bell peppers. Let the peppers cook for 5 mins. Now add the veggie broth and rice to the peppers and get everything boiling. Once the mix is boiling set the heat to low and let the contents gently cook for 22 mins, with a lid on the pot, after adding the turmeric, salt, and paprika. Add the artichokes and the peas to the rice mix and cook the contents

for 2 more mins before serving. Enjoy.

Amount per serving (4 total) Timing Information: Preparation Cooking Total Time

10 m 30 m 1h

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

308 kcal 4.6 g 58.8g 8.2 g 0 mg 1103 mg

* Percent Daily Values are based on a 2,000 calorie diet.

TOSTONES (SPANISH PLANTAINS FRIED) Ingredients 5 tbsps oil for frying 1 green plantain, peeled, diced into 1 inch pieces 3 C. cold water salt to taste

Directions Get your oil hot and begin to fry your plantains for 4 mins each side. Place the plantains on a working surface and flatten them. After all of your plantains have been flattened dip them in some water then fry the plantains again for 1 min per side. Top them with salt after frying. Enjoy.

Amount per serving (2 total) Timing Information: Preparation Cooking Total Time

10 m 10 m 20 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

136 kcal 3.3 g 28.5g 1.2 g 0 mg 14 mg

* Percent Daily Values are based on a 2,000 calorie diet.

SOFRITO (LATIN SPICE MIX) Use this spice mix as a seasoning for anything you may be frying or stir frying in a pan. This spice mix is needed for the next Latin bean stew recipe.

Ingredients 2 green bell peppers, seeded and diced 1 red bell peppers, seeded and diced 10 ajies dulces peppers, tops removed 3 medium tomatoes, diced 4 onions, cut into large chunks 3 medium heads garlic, peeled 25 cilantro leaves with stems 25 leaves recao, or culantro 1 tbsp salt 1 tbsp black pepper

Directions Blend the following with a blender: garlic, green peppers, onions, red peppers, tomatoes, red peppers, and ajies dulces. Add in some black pepper, cilantro, salt, and the recao. Continue blending until the mix resembles a salsa then place the contents in a sealable plastic container in the freezer. Enjoy. NOTE: To use the sofrito. Wait until the mix is frozen. Once it is frozen take

the bag out of the freezer and scrape the ice with a tablespoon. Fill the tablespoon with the icy mix then add the scrapings into your dish as it cooks.

Amount per serving (80 total) Timing Information: Preparation Cooking Total Time

20 m 20 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

10 kcal 0.1 g 2.2g 0.4 g 0 mg 89 mg

* Percent Daily Values are based on a 2,000 calorie diet.

HABICHUELAS GUISADAS (LATIN BEAN STEW) Ingredients 1 tbsp olive oil 1/4 C. tomato sauce 2 tbsps sofrito sauce 1 (.18 oz.) packet sazon seasoning 1/4 tsp black pepper 2 C. cooked pinto beans, drained 1 1/2 C. water salt to taste

Directions For 5 mins heat and stir the following: pepper, oil, sazon, tomato sauce, and sofrito. Combine in the salt, beans, and water. Now turn up the heat to a medium level and cook everything for 20 mins. Enjoy.

Amount per serving (4 total) Timing Information: Preparation Cooking Total Time

20 m 20 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

170 kcal 5.2 g 23.8g 8.3 g 2 mg 580 mg

* Percent Daily Values are based on a 2,000 calorie diet.

LATIN OMELET Ingredients 1/2 C. olive oil 1/2 lb potatoes, thinly sliced salt and pepper to taste 1 large onion, thinly sliced 4 eggs salt and pepper to taste 2 tomatoes - peeled, seeded, and coarsely diced 2 green onions, diced

Directions Coat your potatoes with pepper and salt then fry them in olive oil until golden. Now add in the onions and cook the mix for 7 mins until the onions are soft. At the same time whisk your eggs with some pepper and salt then add the mix to the potatoes and onions. Set the heat to low and continue cooking everything until the eggs become brown at the bottom. Push a fork under the omelet to slightly loosen it then place a plate on top of the pan. Now flip the pan. Then place the flipped omelet back in the pan. Cook the omelet on its opposite side until the eggs become somewhat crispy. Top everything with some green onions and tomatoes. Enjoy.

Amount per serving (6 total) Timing Information: Preparation Cooking Total Time

15 m 45 m 1h

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

252 kcal 21.5 g 10.7g 5.4 g 124 mg 54 mg

* Percent Daily Values are based on a 2,000 calorie diet.

AMERICAN PESTO Use this recipe as a quick and simple topping to make a delicious pasta or pasta salad. Just boil your favorite noodles for 9 mins, drain them, and top everything with this sauce.

Ingredients 4 C. packed fresh basil leaves 1/4 C. Italian parsley 2 cloves garlic, peeled and lightly crushed 1 C. pine nuts 1 1/2 C. shredded Parmigiano-Reggiano cheese 1 tbsp fresh lemon juice 1/2 C. extra-virgin olive oil, or more as needed salt and ground black pepper to taste

Directions In a food processor, add the parsley, basil, and garlic and pulse till chopped finely. Add the pine nuts and pulse till copped very finely as well. Add the cheese and pulse till combined. While the motor is running, slowly mix in the lemon juice. Then add the oil and pulse till well combined and smooth. Season with salt and black pepper and serve.

Amount per serving (6 total) Timing Information: Preparation Cooking Total Time

15 m 15 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

389 kcal 35.8 g 5.4g 14.1 g 14 mg 343 mg

* Percent Daily Values are based on a 2,000 calorie diet.

ASIAN PEANUT PESTO Use this recipe as a quick and simple topping to make a delicious pasta or pasta salad. Just boil your favorite noodles for 9 mins, drain them, and top everything with this sauce.

Ingredients 1 bunch cilantro 1/4 C. peanut butter 3 cloves garlic, diced 3 tbsps extra-virgin olive oil 2 tbsps diced fresh ginger 1 1/2 tbsps hoisin sauce 1 tbsp brown sugar 1/2 tsp cayenne pepper

Directions In a blender or food processor, add all the ingredients and pulse till smooth.

Amount per serving (10 total) Timing Information: Preparation Cooking Total Time

10 m 10 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

84 kcal 7.4 g 3.4g 1.9 g 0 mg 197 mg

* Percent Daily Values are based on a 2,000 calorie diet.

VEGGIE MEAT LOAF Ingredients nonstick spray 3 (15 oz) cans black beans, drained and rinsed 1 sleeve buttery round crackers (such as Ritz®), mashed 1 C. shredded Cheddar cheese 1 C. minced multi-colored bell peppers 2/3 C. frozen corn kernels 1/2 C. minced onion, or to taste 24 slices jalapeno pepper, minced 1 egg white 1 (1 oz) packet hot taco seasoning mix 1 (1 oz) package spicy Ranch-style seasoning mix

Directions Set your oven to 350 degrees before doing anything else. Get a bowl, mix: mashed black beans, mashed crackers, ranch seasoning, cheddar, taco seasoning, bell peppers, egg whites, corn, jalapeno, and onions. Enter your mixture into a loaf pan coated with nonstick spray. Bake for 50 min to 1 hour. Enjoy.

Servings: 1 meat loaf Timing Information: Preparation 15 mins

Cooking 45 mins

Total Time 1 hr

Nutritional Information: Calories Carbohydrates Cholesterol Fat Fiber Protein Sodium

215 kcal 29.8 g 10 mg 6.2 g 8.3 g 10.2 g 893 mg

* Percent Daily Values are based on a 2,000 calorie diet.

3 BEAN CHILI Ingredients 1 tbsp olive oil 1/2 medium onion, diced 2 bay leaves 1 tsp ground cumin 2 tbsps dried oregano 1 tbsp salt 2 stalks celery, diced 2 green bell peppers, diced 2 jalapeno peppers, diced 3 cloves garlic, diced 2 (4 oz.) cans diced green chili peppers, drained 2 (12 oz.) packages vegetarian burger crumbles 3 (28 oz.) cans whole peeled tomatoes, crushed 1/4 C. chili powder 1 tbsp ground black pepper 1 (15 oz.) can kidney beans, drained 1 (15 oz.) can garbanzo beans, drained 1 (15 oz.) can black beans 1 (15 oz.) can whole kernel corn

Directions Stir fry your onions in olive oil then add in: salt, bay leaves, oregano, and cumin, continue frying until the onions become soft then combine in: chili peppers, celery, garlic, bell peppers, garlic, and jalapenos. Once everything is hot, about 5 mins of cooking time, add the crumbles. Place a lid on the pot, reduce the heating level, and let the contents

gently boil for 7 mins. Add the tomatoes, beans, pepper, and chili powder. Place the lid back on the pot and continue cooking for 50 mins before adding the corn. Let the corn cook for 7 mins then shut the heat. Let the chili sit for 10 mins before serving. Enjoy.

Amount per serving (8 total) Timing Information: Preparation Cooking Total Time

15 m 1h 1 h 15 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

391 kcal 7.9 g 58.7g 28.2 g 0 mg 2571 mg

* Percent Daily Values are based on a 2,000 calorie diet.

3 BEAN CHILI II Ingredients 1 (19 oz.) can black bean soup 1 (15 oz.) can kidney beans, rinsed and drained 1 (15 oz.) can garbanzo beans, rinsed and drained 1 (16 oz.) can vegetarian baked beans 1 (14.5 oz.) can diced tomatoes in puree 1 (15 oz.) can whole kernel corn, drained 1 onion, diced 1 green bell pepper, diced 2 stalks celery, diced 2 cloves garlic, diced 1 tbsp chili powder, or to taste 1 tbsp dried parsley 1 tbsp dried oregano 1 tbsp dried basil

Directions Add the following to your crock pot: garlic, chili powder, celery, parsley, soup, oregano, bell peppers, basil, kidney beans, onions, garbanzos, onions, baked beans, corn, and tomatoes. Set the slow cooker to high and cook for 3 hours. Let the chili sit for 20 mins before serving. Enjoy with a dollop of sour cream.

Amount per serving (8 total) Timing Information: Preparation Cooking Total Time

10 m 2h 2 h 10 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

260 kcal 2g 52.6g 12.4 g 1 mg 966 mg

* Percent Daily Values are based on a 2,000 calorie diet.

SPAGHETTI GAZPACHO Ingredients 6 oz. spaghetti, uncooked vegetable oil cooking spray 1 C. broccoli floret 1 C. carrot, thinly sliced 1 C. zucchini, sliced 1/4 C. onion, sliced 1 small yellow sweet pepper, julienned 1/2 C. cucumber, sliced 1/2 C. fresh mushrooms, sliced 1 small tomatoes, cut into 8 wedges 2 tbsps dry vermouth 6 tbsps grated parmesan cheese 1 tbsp fresh parsley, diced 1/4 tsp sweet red pepper flakes

Directions Get your pasta boiling in water and salt for 9 mins then remove all the liquids. Begin to stir fry your broccoli, carrots, zucchini, and onions, in a frying pan with nonstick spray for 6 mins then combine in the mushrooms, cucumbers, and yellow pepper. Continue to stir fry everything for 6 more mins then combine in the vermouth, tomato, and pasta. Stir the mix and cook everything for 3 mins. Top the pasta mix with the pepper flakes, cheese, and parsley. Enjoy.

Amount per serving: 6 Timing Information: Preparation Total Time

15 mins 35 mins

Nutritional Information: Calories Fat Cholesterol Sodium Carbohydrates Protein

155.8 2.1g 4.4mg 98.0mg 27.7g 7.0g

* Percent Daily Values are based on a 2,000 calorie diet.

VERDE GAZPACHO Ingredients 2 C. diced honeydew melon 1 English (seedless) cucumber, peeled and diced 1 small onion, diced 1 avocado - peeled, pitted, and chopped 1 jalapeno pepper, seeded and coarsely chopped 1 clove garlic, chopped 1/4 C. white balsamic vinegar 1 tbsp lime juice salt and freshly ground black pepper to taste

Directions Add the following to the bowl of a food processor and puree the mix: black pepper, honeydew, salt, cucumber, lime juice, onion, balsamic vinegar, avocado, garlic, and jalapeno. Puree the mix until it is smooth then add in some pepper and salt. Enjoy.

Amount per serving (2 total) Timing Information: Preparation Cooking Total Time

25 m 55 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

276 kcal 15.1 g 36.3g 5.1 g 0 mg 47 mg

* Percent Daily Values are based on a 2,000 calorie diet.

LATIN GAZPACHO Ingredients 10 ripe tomatoes, quartered 1/2 red onion, diced 1 serrano chile pepper, seeded and diced 1/2 C. chopped fresh cilantro, or to taste 2 limes, juiced 3 cloves garlic, peeled 1 tsp red wine vinegar, or to taste salt to taste 1/4 C. extra-virgin olive oil (optional)

Directions Add the following to the bowl of a food processor: serrano, red onions, and tomatoes. Puree the mix then combine in the salt, cilantro, vinegar, garlic, and lime juice. Puree the mix again then add in the olive oil in a slow stream as you run the machine with a low heat. Puree the gazpacho until it is smooth again then place everything in a serving bowl. Enjoy.

Amount per serving (4 total) Timing Information: Preparation Cooking Total Time

15 m 15 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

197 kcal 14.7 g 16.1g 3.2 g 0 mg 19 mg

* Percent Daily Values are based on a 2,000 calorie diet.

GREEK FALAFEL Ingredients 1 (19 oz.) can garbanzo beans, rinsed and drained 1 small onion, finely chopped 2 cloves garlic, minced 1 1/2 tbsps chopped fresh cilantro 1 tsp dried parsley 2 tsps ground cumin 1/8 tsp ground turmeric 1/2 tsp baking powder 1 C. fine dry bread crumbs 3/4 tsp salt 1/4 tsp cracked black peppercorns 1 quart vegetable oil for frying

Directions Get a bowl, combine: pepper, onions, salt, garlic, bread crumbs, cilantro, baking powder, parsley, mashed garbanzos, turmeric, and cumin. Form the contents into small balls and make about 20 of them. Deep fry these falafels in hot oil until golden. Enjoy.

Amount per serving (6 total) Timing Information: Preparation Cooking Total Time

25 m 7m 32 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

317 kcal 16.8 g 35.2g 7.2 g 0 mg 724 mg

* Percent Daily Values are based on a 2,000 calorie diet.

BEAN SALAD I (CUCUMBERS, GARBANZOS, AND OLIVES) Ingredients 2 (15 oz.) cans garbanzo beans, drained 2 cucumbers, halved lengthwise and sliced 12 cherry tomatoes, halved 1/2 red onion, chopped 2 cloves garlic, minced 1 (15 oz.) can black olives, drained and chopped 1 oz. crumbled feta cheese 1/2 C. Italian-style salad dressing 1/2 lemon, juiced 1/2 tsp garlic salt 1/2 tsp ground black pepper

Directions Get a bowl, toss: pepper, beans, garlic salt, cucumbers, lemon juice, tomatoes, dressing, onions, cheese, garlic, and olives. Place a covering on the bowl and put everything in the fridge for 3 hrs. Enjoy.

Amount per serving (8 total) Timing Information: Preparation Cooking Total Time

10 m 2 h 10 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

214 kcal 11.5 g 25.5g 5.2 g 3 mg 1067 mg

* Percent Daily Values are based on a 2,000 calorie diet.

GREEK VEGETARIAN MOUSSAKA II Ingredients 1 eggplant, thinly sliced 1 tbsp olive oil, or more as needed 1 large zucchini, thinly sliced 2 potatoes, thinly sliced 1 onion, sliced 1 clove garlic, chopped 1 tbsp white vinegar 1 (14.5 oz.) can whole peeled tomatoes, chopped 1/2 (14.5 oz.) can lentils, drained with liquid reserved 1 tsp dried oregano 2 tbsps chopped fresh parsley salt and ground black pepper to taste 1 C. crumbled feta cheese 1 1/2 tbsps butter 2 tbsps all-purpose flour 1 1/4 C. milk ground black pepper to taste 1 pinch ground nutmeg 1 egg, beaten 1/4 C. grated Parmesan cheese

Directions Get a bowl and add in your eggplants. Coat them with salt and let them sit for 40 mins. Now drain the resulting liquids and dry the eggplants with some paper towel. Set your oven to 375 degrees before doing anything else.

Sear your zucchini and eggplants in oil for 4 mins per side. Then place the zucchini to the side on some paper towels. Now begin to stir fry your potatoes in the same pot for 6 mins then flip them and cook it all for 6 more mins. Place these to the side as well. Add in some more oil if needed and then start to stir fry your garlic and onions for 8 mins. Add the vinegar and get everything boiling. Once it is all boiling, set the heat to low, and cook the mix until everything is thick. Now add in: parsley, tomatoes, oregano, lentils, and half of the lentil juice. Place a lid on the pot and cook the contents for 17 mins with the same level of low heat. Get a casserole dish and add in 1/3 of the zucchini then the same amount of eggplant, then half of the following on top: feta, onions, and potatoes. Top everything with the tomato mix and then continue the layering. Once all of the ingredients have been used. Cooked the dish in the oven for 30 mins. Get the following boiling: milk, butter, and flour. Stir the contents as it begins to boil and once the mix is sauce like add in the nutmeg and pepper. Let the contents cool a bit then add in whisked eggs. Top the casserole with the egg mix and some parmesan and cook everything for 30 more mins. Enjoy.

Amount per serving (7 total) Timing Information: Preparation Cooking Total Time

30 m 1 h 30 m 2h

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

240 kcal 11.8 g 25.5g 10.2 g 58 mg 426 mg

* Percent Daily Values are based on a 2,000 calorie diet.

BAKED GREEK POTATOES Ingredients 1/3 C. olive oil 1 1/2 C. water 2 cloves garlic, finely chopped 1/4 C. fresh lemon juice 1 tsp dried thyme 1 tsp dried rosemary 2 cubes vegetable bouillon ground black pepper to taste 6 potatoes, peeled and quartered

Directions Set your oven to 350 degrees before doing anything else. Get a bowl, combine: pepper, olive oil, bouillon, water, rosemary, water, thyme, garlic, and lemon juice. Layer the potatoes in a casserole dish and top everything with the lemon mix. Place some foil around the dish and cook the contents in the oven for 90 mins. Flip the potatoes every 30 mins while cooking. Enjoy.

Amount per serving (4 total) Timing Information: Preparation Cooking Total Time

20 m 2h 2 h 20 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

418 kcal 18.5 g 58.6g 7g < 1 mg < 596 mg

* Percent Daily Values are based on a 2,000 calorie diet.

ARTISAN ORZO FROM GREECE Ingredients 1 1/2 C. uncooked orzo pasta 2 (6 oz.) cans marinated artichoke hearts, drained, liquid reserved 1 tomato, seeded and chopped 1 cucumber, seeded and chopped 1 red onion, chopped 1 C. crumbled feta cheese 1 (2 oz.) can black olives, drained 1/4 C. chopped fresh parsley 1 tbsp lemon juice 1/2 tsp dried oregano 1/2 tsp lemon pepper

Directions Boil your pasta in water and salt for 9 mins then remove all the liquids. Get a bowl, mix: lemon pepper, artichokes, oregano, lemon juice, tomatoes, pasta, parsley, cucumbers, olives, feta, and onions. Stir the contents, place a covering on the bowl, and put everything in the fridge for 2 hrs. Top the salad with the artichoke liquid and serve. Enjoy.

Amount per serving (6 total) Timing Information: Preparation Cooking Total Time

1 h 10 m 10 m 1 h 20 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

348 kcal 10.2 g 53.2g 13.9 g 22 mg 615 mg

* Percent Daily Values are based on a 2,000 calorie diet.

PITA, PESTO, AND PARMESAN (GREEK STYLE BAKE) Ingredients 1 (6 oz.) tub sun-dried tomato pesto 6 (6 inch) whole wheat pita breads 2 roma (plum) tomatoes, chopped 1 bunch spinach, rinsed and chopped 4 fresh mushrooms, sliced 1/2 C. crumbled feta cheese 2 tbsps grated Parmesan cheese 3 tbsps olive oil ground black pepper to taste

Directions Set your oven to 350 degrees before doing anything else. Coat each piece of pita with some pesto and then layer each with: pepper, tomatoes, olive oil, spinach, parmesan, mushrooms, and feta. Cook the bread, for 15 mins, in the oven, and then cut them into triangles before serving. Enjoy.

Amount per serving (6 total) Timing Information: Preparation Cooking Total Time

10 m 12 m 22 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

350 kcal 17.1 g 41.6g 11.6 g 13 mg 587 mg

* Percent Daily Values are based on a 2,000 calorie diet.

GREEK COUSCOUS Ingredients 3 (6 oz.) packages garlic and herb couscous mix (or any flavor you prefer) 1 pint cherry tomatoes, cut in half 1 (5 oz.) jar pitted kalamata olives, halved 1 C. mixed bell peppers (green, red, yellow, orange), diced 1 cucumber, sliced and then halved 1/2 C. parsley, finely chopped 1 (8 oz.) package crumbled feta cheese 1/2 C. Greek vinaigrette salad dressing

Directions Get your couscous boiling in water for 5 mins then place a lid on the pot, and let the grains sit in the water for 17 mins until all the liquid has been absorbed. Add the couscous to a bowl with: feta, tomatoes, parsley, olives, cucumbers, and bell peppers. Add in the dressing and stir the mix to evenly distribute the oils. Enjoy.

Amount per serving (20 total) Timing Information: Preparation Cooking Total Time

30 m 15 m 45 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

159 kcal 6.5 g 21.4g 5.7 g 10 mg 642 mg

* Percent Daily Values are based on a 2,000 calorie diet.

GREEK BEANS Ingredients 3/4 C. olive oil 2 C. chopped onions 1 clove garlic, minced 2 lbs fresh green beans, rinsed and trimmed 3 large tomatoes, diced 2 tsps sugar salt to taste

Directions Stir fry your garlic and onions in olive oil until soft. Then add in the salt, beans, sugar, and the tomatoes. Set the heat to a lower level and cook everything for 50 more mins until tender. Enjoy.

Amount per serving (8 total) Timing Information: Preparation Cooking Total Time

20 m 55 m 1 h 15 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

243 kcal 20.6 g 14.6g 3g 0 mg 12 mg

* Percent Daily Values are based on a 2,000 calorie diet.

GREEK GRILLED CHEESE Ingredients 1 1/2 tsps butter, softened 2 slices whole wheat bread, or your favorite bread 2 tbsps crumbled feta cheese 2 slices Cheddar cheese 1 tbsp chopped red onion 1/4 tomato, thinly sliced

Directions Coat one side of each piece of bread with some butter then layer the following on one piece: tomato, feta, red onions, and cheddar. Place the other piece of bread on top to form a sandwich and make sure the buttered side is facing outwards. Fry your sandwich for 3 mins on one side and 2 mins on the other. Enjoy.

Amount per serving (1 total) Timing Information: Preparation Cooking Total Time

5m 5m 10 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

482 kcal 30.9 g 27.1g 24.6 g 92 mg 876 mg

* Percent Daily Values are based on a 2,000 calorie diet.

EASY BRUSCHETTA Ingredients 6 roma (plum) tomatoes, diced 1/2 C. sun-dried tomatoes, packed in oil 3 cloves minced garlic 1/4 C. olive oil 2 tbsps balsamic vinegar 1/4 C. fresh basil, stems removed 1/4 tsp salt 1/4 tsp ground black pepper 1 French baguette 2 C. shredded mozzarella cheese

Directions Get your oven's broiler hot before doing anything else. Now grab a bowl, mix: pepper, roma tomatoes, salt, sun-dried tomatoes, basil, garlic, vinegar, and olive oil. Let this mix sit for 12 mins and begin to slice your bread into 3/4 of inch pieces. Place the pieces of bread on a cookie sheet then place everything under the broiler for 3 mins. Now evenly top each piece of bread with the roma tomato mix. Then add a piece of cheese on top of each one. Cook the bread slices under the broiler for 6 more mins. Enjoy.

Amount per serving (12 total) Timing Information: Preparation Cooking Total Time

15 m 7m 35 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

215 kcal 8.9 g 24.8g 9.6 g 12 mg 426 mg

* Percent Daily Values are based on a 2,000 calorie diet.

AUTHENTIC EGGPLANT PARMESAN Ingredients 3 eggplant, peeled and thinly sliced 2 eggs, beaten 4 C. Italian seasoned bread crumbs 6 C. spaghetti sauce, divided 1 (16 oz.) package mozzarella cheese, shredded and divided 1/2 C. grated Parmesan cheese, divided 1/2 tsp dried basil

Directions Set your oven to 350 degrees before doing anything else. Coat your pieces of eggplant with egg then with bread crumbs. Now lay the veggies on a cookie sheet and cook them in the oven for 6 mins. Flip the eggplants and cook them for 6 more mins. Coat the bottom of a casserole dish with pasta sauce then layer some of your eggplants in the dish. Top the veggies with some parmesan and mozzarella then layer your eggplants, sauce, and cheese. Continue this pattern until all the ingredients have been used up. Finally coat the layer with some basil and cook everything in the oven for 40 mins. Enjoy.

Amount per serving (10 total) Timing Information: Preparation Cooking Total Time

25 m 35 m 1h

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

487 kcal 16 g 62.1g 24.2 g 73 mg 1663 mg

* Percent Daily Values are based on a 2,000 calorie diet.

FETA FETTUCINE Ingredients 1 bunch diced fresh cilantro 6 tbsps pine nuts 1 tsp lemon juice, or to taste 1/3 C. crumbled feta cheese salt and ground black pepper to taste 1/2 C. olive oil 1 (12 oz.) package fettucine pasta 1 tsp extra-virgin olive oil

Directions Pulse the following in a food processor until minced: black pepper, cilantro, salt, pine nuts, feta cheese, and lemon juice. Now slowly add in half a C. of olive oil while continually running the processor. Boil your pasta for 9 mins in water and salt then remove the liquids. Place the pasta in a bowl and top it with the cilantro sauce. Toss the mix then add some olive oil and toss everything again. Enjoy.

Amount per serving (4 total) Timing Information: Preparation Cooking Total Time

15 m 10 m 25 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

663 kcal 39.4 g 64.8g 16.5 g 11 mg 248 mg

* Percent Daily Values are based on a 2,000 calorie diet.

PARMESAN ORZO Ingredients 1/2 C. butter, divided 8 pearl onions 1 C. uncooked orzo pasta 1/2 C. sliced fresh mushrooms 1 C. water 1/2 C. white wine garlic powder to taste salt and pepper to taste 1/2 C. grated Parmesan cheese 1/4 C. fresh parsley

Directions Stir fry your onions in half of the butter until it is browned then add in the rest of the butter, mushrooms, and the orzo. Continue frying everything for 7 mins. Now combine in the wine and the water and get everything boiling. Once the mix is boiling, set the heat to low, and cook everything for 9 mins after adding in the pepper, salt and garlic powder. Once the orzo is done top it with parsley and parmesan. Enjoy.

Amount per serving (6 total) Timing Information: Preparation Cooking Total Time

15 m 25 m 40 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

327 kcal 18.6 g 28.1g 8.6 g 48 mg 306 mg

* Percent Daily Values are based on a 2,000 calorie diet.

INDIAN FRITTERS I (PAKORAS) Ingredients 1 C. chickpea flour 1/2 tsp ground coriander 1 tsp salt 1/2 tsp ground turmeric 1/2 tsp chili powder 1/2 tsp garam masala 2 cloves garlic, crushed 3/4 C. water 1 quart oil for deep frying 1/2 head cauliflower florets 2 onions, sliced into rings

Directions Get a bowl, combine: garlic, chickpea flour, masala, coriander, chili powder, turmeric, and salt. Add in the water and stir the mix until it is all smooth. Now get your oil hot to 375 degrees before doing anything else. Once the oil is hot add the onions and cauliflower to the flour mix. Begin to fry large dollops of the mix for 6 mins until golden on all sides. Enjoy.

Amount per serving (6 total) Timing Information: Preparation Cooking Total Time

15 m 10 m 25 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

217 kcal 15.9 g 15.9g 4.6 g 0 mg 406 mg

* Percent Daily Values are based on a 2,000 calorie diet.

SQUASH FRITTERS Ingredients 1 quart oil for frying 4 summer squash, cut into chunks 1 medium onion, grated 2 eggs, beaten 2/3 C. all-purpose flour 2/3 C. dry corn muffin mix 2 tsps baking powder 3/4 tsp salt

Directions Get your oil hot to 365 degrees before doing anything else. Get your squash boiling in water for 12 mins. Remove all the liquids and mash the veggies. Get a bowl, combine: eggs, onions, and 2 C. of squash. Get a 2nd bowl, combine: salt, flour, baking powder, and corn muffin mix. Combine both bowls then begin to fry large dollops of the mix in the oil until browned all over. Enjoy.

Amount per serving (24 total) Timing Information: Preparation Cooking Total Time

10 m 30 m 40 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

77 kcal 4.7 g 7.4g 1.6 g 16 mg 169 mg

* Percent Daily Values are based on a 2,000 calorie diet.

TWO CORN FRITTERS Ingredients 2 C. all-purpose flour 2 tsps baking powder 1 tsp salt 1/2 tsp ground black pepper, or to taste 1 egg, beaten 1/2 C. milk 1 (15.25 oz.) can canned whole kernel corn 1 (14.75 oz.) can canned cream-style corn 1 tsp lard or other cooking fat

Directions Get a bowl, combine: pepper, flour, salt, and baking powder. Stir the mix slowly then add in the cream corn, eggs, regular corn, and milk. Get your lard hot then once it is. Begin to fry large dollops of the mix in the lard for 4 mins each side or until golden all over. Top the fritters with salt and butter when eating. Enjoy.

Amount per serving (6 total) Timing Information: Preparation Cooking Total Time

15 m 15 m 30 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

288 kcal 3.3 g 59.1g 9.1 g 33 mg 937 mg

* Percent Daily Values are based on a 2,000 calorie diet.

EASY SOUTHERN FRITTERS (HUSH PUPPIES) Ingredients 2 eggs, beaten 1/2 C. white sugar 1 large onion, diced 1 C. self-rising flour 1 C. self-rising cornmeal 1 quart oil for frying

Directions Get your oil hot to 365 degrees before doing anything else. Get a bowl, combine: onion, eggs, and sugar. Stir the mix then add in the cornmeal and the flour. Fry large dollops of the mix in batches until golden on both sides. Enjoy.

Amount per serving (8 total) Timing Information: Preparation Cooking Total Time

10 m 30 m 40 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

277 kcal 12.9 g 36.7g 4.6 g 46 mg 407 mg

* Percent Daily Values are based on a 2,000 calorie diet.

BOARDWALK CINNAMON STICKS (CHURROS) Ingredients 1 C. water 2 1/2 tbsps white sugar 1/2 tsp salt 2 tbsps vegetable oil 1 C. all-purpose flour 2 quarts oil for frying 1/2 C. white sugar, or to taste 1 tsp ground cinnamon

Directions Get the following simmering in a pan: 2 tbsps veggie oil, water, salt, and 2.5 tbsps sugar. Once the mix is simmering shut the heat and add in your flour and stir the mix into a ball. Now get your oil to 375 degrees before doing anything else. Fry strips of the dough with using a pastry bag then brown it on all sides. Place everything on some paper towel to drain. Then top the dish with cinnamon and 1/2 C. of sugar. Enjoy.

Amount per serving (4 total) Timing Information: Preparation Cooking Total Time

10 m 10 m 20 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

691 kcal 51.1 g 57.1g 3.3 g 0 mg 293 mg

* Percent Daily Values are based on a 2,000 calorie diet.

CLASSICAL EMPANADA I Ingredients 1/2 cup butter, softened 1 (3 ounce) package cream cheese 1 cup sifted all-purpose flour 1 cup fruit preserves 1/3 cup white sugar 1 tsp ground cinnamon Directions Whisk butter, flour and cream together until smooth before shaping it up and wrapping it in foil to be placed in the refrigerator for at least one night. Set your oven to 375 degrees F. Roll the dough on a floured surface before cutting it with a cookie cutter and placing jam in the center of each one. Bake this in the preheated oven for about 20 minutes before coating it with the mixture of cinnamon and sugar.

Serving: 12 Timing Information: Preparation 15 mins

Cooking 25 mins

Total Time 40 mins

Nutritional Information: Calories Carbohydrates Cholesterol Fat Fiber Protein Sodium

226 kcal 32.1 g 28 mg 10.3 g 0.7 g 1.8 g 84 mg

* Percent Daily Values are based on a 2,000 calorie diet.

VALENCIAN EMPANADAS Ingredients 2 tbsps olive oil 1 medium onion, chopped 2 small tomatoes - peeled, seeded and chopped 4 ounces diced cooked ham 2 hard-cooked eggs, chopped 1 1/2 tbsps chopped fresh parsley salt and pepper to taste 1 (10 ounce) can refrigerated pizza crust dough Directions Cook onion in hot oil for a few minutes before adding tomatoes and ham with a difference of one minute. After few minutes of cooking; stir in eggs and some parsley, and let it cool down for at least five minutes. Set your oven to 425 degrees F before rolling the can of pizza and cutting twelve 3 inch squares out of it. Fill this up with the filling and fold it around this filling before baking this for about ten minutes or until golden brown. Let it stand for five minutes before serving.

Serving: 12 Timing Information: Preparation 20 mins

Cooking 10 mins

Total Time 30 mins

Nutritional Information: Calories Carbohydrates Cholesterol Fat Fiber Protein Sodium

124 kcal 12.6 g 41 mg 5.7 g 0.7 g 5.1 g 319 mg

* Percent Daily Values are based on a 2,000 calorie diet.

PUMPKIN EMPANADA Ingredients 3 cups all-purpose flour 1/3 cup white sugar 1 1/2 tsps salt 1/4 tsp baking powder 1 cup vegetable shortening 1 cup warm water 4 cups canned pure pumpkin 2 eggs 1 cup white sugar 1 tsp salt 1 1/2 tsps ground cinnamon 1 tsp ground ginger 1/2 tsp ground cloves 1 beaten egg Directions Set your oven to 350 degrees F before doing anything else. Mix flour, salt, sugar and shortening in a large sized bowl before adding water with the help of a spoon continuously until you see that dough is formed. Roll it up on the floured surface before cutting it into 12 equal parts. Make twelve balls out of it and cover it up until you make the filling. Whisk pumpkin, cinnamon, 2 eggs, 1 tsp of salt, ginger, 1 cup of sugar and cloves in a bowl until smooth before filling the dough ball with this and folding it up to make half-moon shaped empanada. Press the edges with the help of a folk before placing it on the baking sheet. Brush all these empanadas with the beaten egg before baking it for

about 20 minutes or until you see that the top of each empanada has turned brown. Serve.

Serving: 12 Timing Information: Preparation 20 mins

Cooking 40 mins

Total Time 1 hr mins

Nutritional Information: Calories

384 kcal

Carbohydrates Cholesterol Fat Fiber Protein Sodium

52.3 g 46 mg 18.6 g 3.3 g 5.5 g 710 mg

* Percent Daily Values are based on a 2,000 calorie diet.  

APRICOT EMPANADAS Ingredients 4 cups chopped dried apricots 1 1/2 cups water 3/4 cup white sugar 1 tsp ground cinnamon 1 tsp ground nutmeg 1 pinch ground cloves 1 (.25 ounce) envelope active dry yeast 1 cup lukewarm water 1/4 cup shortening or lard 3 cups all-purpose flour 1 tsp salt 1 quart oil for frying, or as needed Directions Bring a mixture of apricots and water to boil and cook for about 15 minutes before setting it aside. Blend apricots, sugar, cinnamon, nutmeg, cloves and some water in a blender until smooth. Let the mixture of yeast and water stand for about five minutes before adding water, flour and shortening to make dough. Knead this dough for about eight minutes to get it smooth and elastic before rolling it up on a floured surface and cutting circles using a cookie cutter. Fill these cookie-shaped circles with the filling before folding it up and pressing the edges with your finger. Deep fry these empanadas in hot oil until you see that they are golden brown from both sides. Serve.

Serving: 12 Timing Information: Preparation 30 mins

Cooking 30 mins

Total Time 1 hr

Nutritional Information: Calories Carbohydrates Cholesterol Fat Fiber Protein Sodium

249 kcal 42.7 g 0 mg 8.2 g 2.9 g 3.3 g 133 mg

* Percent Daily Values are based on a 2,000 calorie diet.

EMPANADAS OF PINEAPPLE Ingredients 3 cups white sugar 4 cups all-purpose flour 1 pound butter, softened and cut into pieces 2 (8 ounce) packages cream cheese, softened and cut into pieces 2 (10 ounce) jars pineapple preserves Directions Set your oven to 425 degrees F. Mix flour and butter very thoroughly before adding cream cheese and kneading this dough until you see that it is no longer crumbly. Make 1 inch balls from this dough and flat it out on a floured surface using rolling pin. Fold it up around 1 tbsp preserve before pressing edges with fingers to seal. Bake it in the preheated oven for about 20 minutes.

Serving: 12 Timing Information: Preparation 15 mins

Cooking 1 hr

Total Time 1 hr 15 mins

Nutritional Information: Calories Carbohydrates Cholesterol Fat Fiber Protein Sodium

292 kcal 38.3 g 41 mg 14.7 g 0.5 g 2.5 g 115 mg

* Percent Daily Values are based on a 2,000 calorie diet.  

MUSHROOM EMPANADA Ingredients 2 (7.5 ounce) packages refrigerated buttermilk biscuits (not the layered varieties) Cornmeal for rolling 2 tbsps olive oil 1 medium onion, finely chopped 2 (10 ounce) packages white mushrooms, stems trimmed, cut into small dice 1 (4.5 ounce) can chopped green chilies 2 large garlic cloves, minced 2 tbsps minced fresh cilantro Salt and pepper to taste 4 ounces goat cheese, crumbled Olive oil, for brushing Directions Set your oven to 450 degrees F. Cook onion in hot oil for about three minutes before adding mushrooms and cooking for another five minutes. Now add chilies, pepper, garlic, salt and cilantro, and cook all this for another two minutes before turning the heat off and adding goat cheese. Place biscuit on the cornmeal-coated surface and sprinkle cornmeal as required before rolling all these into five inch circles. Fill each circle with the filling you just prepared before placing them on the baking sheet Bake it for about 20 minutes or until you see that the top of each empanada has turned brown.

Serving: 20 Timing Information: Preparation 15 mins

Cooking 25 mins

Total Time 40 mins

Nutritional Information: Calories Carbohydrates Cholesterol Fat Fiber Protein Sodium

115 kcal 11.6 g 5 mg 6.3 g 0.6 g 3.7 g 319 mg

* Percent Daily Values are based on a 2,000 calorie diet. 

CHEESE EMPANADA Ingredients 3 cups all-purpose flour 1 tsp baking powder 1/2 tsp salt 2 tbsps lard 1 cup whole milk 1 egg, well beaten 1 cup queso chanco (or Swiss cheese or Havarti), cut into 1/2-inch cubes Directions Set your oven to 375 degrees F. Combine flour, salt, hot milk and baking powder very thoroughly before kneading it until you see that the dough is smooth and elastic. Cut the dough into four inch circles before filling it up with mound of cheese. Press the edges of the empanadas with folk before placing them in the baking sheet. Brush all these empanadas with the beaten egg before baking it for about 20 minutes or until you see that the top of each empanada has turned brown. Serve.

Serving: 12 Timing Information: Preparation 20 mins

Cooking 20 mins

Total Time 40 mins

Nutritional Information: Calories Carbohydrates Cholesterol Fat Fiber Protein Sodium

343 kcal 39 g 57 mg 13.8 g 1.3 g 14.8 g 287 mg

* Percent Daily Values are based on a 2,000 calorie diet.

LENTIL CURRY Ingredients 2 C. red lentils 1 large onion, diced 1 tbsp vegetable oil 2 tbsps curry paste 1 tbsp curry powder 1 tsp ground turmeric 1 tsp ground cumin 1 tsp chili powder 1 tsp salt 1 tsp white sugar 1 tsp minced garlic 1 tsp minced fresh ginger 1 (14.25 oz.) can tomato puree

Directions Rinse your lentils and then put them in a saucepan submerged in fresh water. Get everything boiling and place a lid on the pot and cook it with a low level of heat for 22 mins. Now remove all the liquid. Get a bowl, combine until smooth: ginger, curry paste, garlic, curry powder, sugar, turmeric, salt, chili powder, and cumin. Stir fry your onions in veggie oil for 20 mins and pour in your spice mix. Continue stir frying for 2 more mins with a high heat level then add tomato puree and shut the heat. Combine the spicy onions with the lentils and stir everything until

evenly coated. Enjoy.

Amount per serving (8 total) Timing Information: Preparation 10 m

Cooking 30 m

Total Time 40 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

192 kcal 2.6 g 32.5g 12.1 g 0 mg 572 mg

* Percent Daily Values are based on a 2,000 calorie diet.

LENTILS FROM THE CARIBBEAN Ingredients 1/4 C. canola oil 1 large onion, diced 2 carrots, peeled and diced salt and ground black pepper to taste 1/2 tsp white sugar 3 cloves garlic, minced 1 fresh chili pepper, minced 1 tsp grated fresh ginger 3 tbsps curry powder 2 (14 oz.) cans vegetable broth, divided 1 C. lentils 1/4 C. chopped fresh cilantro, or more to taste

Directions Cook your onions for 16 mins in a big pot in canola with the following: sugar, carrots, pepper, and salt. Then set the heat to low and combine in: curry, garlic, ginger, and chili peppers. Stir for 7 mins while heating. Turn up the heat on the stove and add 1 can of veggie broth and scrape the pot with a spoon. Pour in your lentils and the rest of the broth. Cook for 30 mins then add your cilantro. Enjoy.

Amount per serving (4 total) Timing Information: Preparation 25 m

Cooking 50 m

Total Time 1 h 15 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

192 kcal 2.6 g 32.5g 12.1 g 0 mg 572 mg

* Percent Daily Values are based on a 2,000 calorie diet.

LENTIL SOUP II (ONIONS, PARMESAN, AND WINE) (HUNGARIAN STYLE LENTILS) Ingredients 2 tbsps olive oil 2 large onions, cubed 1 tsp minced garlic 3 carrots, diced 2 stalks celery, diced 3 1/2 C. crushed tomatoes 1 1/2 C. lentils - soaked, rinsed and drained 1/2 tsp salt 1/2 tsp ground black pepper 3/4 C. white wine 2 bay leaves 7 C. vegetable stock 1 sprig fresh parsley, chopped 1/2 tsp paprika 1/2 C. grated Parmesan cheese

Directions Stir fry your onions in a big pot until translucent then add in: carrots, garlic, celery, and paprika. Continue stir frying for 12 mins. Add in: pepper, tomatoes, salt, stock, bay leaves, and lentils. Mix the lentils a bit then pour in your wine and get the mixture boiling. Once everything is boiling set the heat to low and let the mix simmer for 1 hr. Then add parmesan and parsley.

Enjoy.

Amount per serving (8 total) Timing Information: Preparation 10 m

Cooking 1 h 30 m

Total Time 1 h 40 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

255 kcal 6g 33.3g 13.7 g 9 mg 1099 mg

* Percent Daily Values are based on a 2,000 calorie diet.

MEXICAN STYLE LENTILS Ingredients 1 tsp canola oil 2/3 C. finely chopped onion 1 small clove garlic, minced 2/3 C. dried lentils, rinsed 1 tbsp taco seasoning, or to taste 1 2/3 C. vegetable broth 2/3 C. salsa 12 taco shells

Directions For 7 mins stir fry your onions in oil then add in your taco seasoning and stir everything before adding the lentils and cooking for 1 more min. Add your broth and get everything boiling. Once boiling, set the heat to low, and cook for 30 mins with a lid on the pot. Remove the lid and cook for 7 more mins to get it thicker then shut the heat and mash everything. Now add in the salsa and mix everything nicely. Divide the mix amongst your tacos and serve. Enjoy.

Amount per serving (6 total) Timing Information: Preparation 10 m

Cooking 40 m

Total Time 50 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

304 kcal 10 g 44.2g 9.4 g 1 mg 714 mg

* Percent Daily Values are based on a 2,000 calorie diet.

LENTIL SOUP III (RED LENTILS, SWEET POTATOES, AND GINGER) Ingredients 1/4 C. butter 2 large sweet potatoes, peeled and chopped 3 large carrots, peeled and chopped 1 apple, peeled, cored and chopped 1 onion, chopped 1/2 C. red lentils 1/2 tsp minced fresh ginger 1/2 tsp ground black pepper 1 tsp salt 1/2 tsp ground cumin 1/2 tsp chili powder 1/2 tsp paprika 4 C. vegetable broth plain yogurt

Directions Stir fry the following in butter in a saucepan: onions, chunked sweet potatoes, apple, and carrots. Cook for 12 mins. Now add your veggie broth and the following: paprika, lentils, chili powder, ginger, cumin, black pepper, and salt. Get everything boiling, place a lid on the pot, and cook for 30 mins with a low heat. Puree the soup in batches and then add it to a separate pot or use an immersion blender to puree everything with one pot.

Get the pureed soup boiling again and then lower the heat and cook for 12 more mins. Add a bit more water if the soup is too thick for your liking. When serving add a dollop of yogurt. Enjoy.

Amount per serving (6 total) Timing Information: Preparation 20 m

Cooking 50 m

Total Time 1 h 10 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

322 kcal 9g 52.9g 9g 22 mg 876 mg

* Percent Daily Values are based on a 2,000 calorie diet.

LENTILS FROM ARABIA Ingredients 1 C. dry lentils, rinsed 2 C. water 1 tsp salt 1 tbsp ground cumin 1 tbsp garlic powder 3/4 C. white rice, rinsed 3/4 C. water 1 tsp salt 2 tbsps olive oil 1/4 C. vegetable oil 3 white onions, sliced into 1/4-inch rings

Directions Boil, then simmer the following, with a low heat, for 25 mins, in a big pot: garlic powder, 2 C. of water, cumin, and salt (1 tsp). Now add in: olive oil, rice, salt (1 tsp), and 3/4 C. of water. Put a lid on the pot and cook for 40 mins with a low heat until the rice is soft. Simultaneously stir fry your onions in oil for 12 mins then top the lentils with the onions when everything is finished cooking. Enjoy.

Amount per serving (6 total) Timing Information: Preparation 15 m

Cooking 1 h 10 m

Total Time 1 h 25 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

371 kcal 14.4 g 49.8g 11.6 g 0 mg 788 mg

* Percent Daily Values are based on a 2,000 calorie diet.

BURRITO CASSEROLE Ingredients 3/4 C. white rice 1 1/2 C. water 1 (12 oz.) package frozen soy burger-style crumbles 1 (28 oz.) can whole tomatoes, drained, 1/4 C. juice reserved 2 1/2 tsps chili powder 1 tsp cumin 1 (1.25 oz.) package taco seasoning mix 2 (10 inch) burrito-size flour tortillas 1 (14.25 oz.) can vegetarian refried beans, divided 2 fresh jalapeno peppers - seeded, sliced, and divided 1 1/2 C. salsa, divided 2 1/2 C. shredded Cheddar cheese, divided

Directions Set your oven to 375 degrees before doing anything else. Coat a casserole dish with nonstick spray or oil. Get a saucepan and add some water and rice to it. Get the water boiling then set the heat to low and let it cook for 20 mins. Stir fry the following in a frying pan for 10 mins: taco seasoning, soy crumbles, cumin, tomato juice, and chili powder. Layer the following in your casserole dish: tortilla, jalapeno, 1 C. cheddar, half of your beans, salsa, rice, and soy crumbles. Continue layering until all ingredients are used. Coat everything with 1.5 C. of cheddar. Cook in the oven for 16 mins. Enjoy hot.

Amount per serving (8 total) Timing Information: Preparation 20 m

Cooking 45 m

Total Time 1h5m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

486 kcal 18 g 35.9g 50.8 g 45 mg 1807 mg

* Percent Daily Values are based on a 2,000 calorie diet.

RICE AND BEAN BURRITOS Ingredients 1 C. white rice 2 C. water 1 tbsp butter 1/2 sweet yellow onion, chopped 2 cloves garlic, minced 1 tbsp butter 1 tbsp chili powder, or more to taste 1 tbsp paprika 1 tsp ground cumin 1 tsp freshly cracked black pepper 1 tsp cayenne pepper 1/4 tsp ground cloves 1/4 tsp freshly ground nutmeg 1 (15 oz.) can black beans, drained 1 (8 oz.) can tomato sauce 8 large flour tortillas, warmed 2 tbsps chopped fresh cilantro

Directions Add some water and rice to a pot and heat it until boiling. Then lower the heat and let it simmer with a lid for 25 mins until the rice is soft. Fry your onions and garlic in 1 tbsp of butter for 7 mins. Then add another tbsp of butter then add in chili powder, cloves, paprika, nutmeg, cumin, cayenne, and black pepper, and cook for another 3 mins. Make sure you stir fry these onions and seasonings continually so burning occurs.

Add in your beans and tomato sauce and heat until lightly boiling then set the heat to low and cook for 11 mins. Turn off the heat and add in your cilantro and let everything sit for 6 mins. To make burritos: fill each tortilla with one third bean mix, and a half of a C. of cooked rice. Enjoy.

Amount per serving (8 total) Timing Information: Preparation 30 m

Cooking 20 m

Total Time 50 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

428 kcal 9.9 g 72.5g 12.4 g 8 mg 895 mg

* Percent Daily Values are based on a 2,000 calorie diet.

SPINACH BURRITOS Ingredients 2 tbsps olive oil 1 C. diced onion 3 cloves garlic, minced 2 tbsps chili powder, or to taste 1 tsp ground cumin 1/4 C. water 4 C. chopped fresh tomatoes 1 (15 oz.) can kidney beans, drained and rinsed salt to taste 1 (10 oz.) package frozen chopped spinach, thawed and drained 4 (10 inch) flour tortillas 1 ripe avocado, sliced 4 tbsps sour cream 4 tbsps salsa

Directions Fry your onions and garlic for 6 mins in hot oil. Then add in your cumin and chili powder. Cook for another 2 mins. Add in your salt, water, kidney beans, and tomatoes. Get everything boiling then lower the heat and let it simmer for 22 mins. Add in your spinach and let it cook about 6 more mins. Put your tortillas in the microwave for 20 secs to warm them. Then put an even part of bean mixture in each. Form the tortillas into burritos, and top them with salsa, avocado, and sour cream.

Amount per serving (4 total) Timing Information: Preparation 10 m

Cooking 25 m

Total Time 35 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

684 kcal 29.2 g 92.1g 20.6 g 6 mg 1707 mg

* Percent Daily Values are based on a 2,000 calorie diet.

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